20MAY

Week 7 is the deload week heading back into a Gate WK/RAP Week. The workouts are designed to last less than 15 min for the AMRAPs, with low impact and complex movements.
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Warm Up: 500m Row + SL Broad Jump + 40x Chin-ups
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Conditioning:
4x 300m Shuttle Sprint (6x25m) :60 Rest
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Strength:
4x 10 Hex Bar DL (BW)
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METCON:
3Rnds - 50ft Waiter Carry #45 + 100ft Farmer Carry #72 + 200ft Front Rack Lunge #45